Choose your favorite foods and lose weight. Don’t over eat! Watch your portion sizes. These tables will guide you to feeling better and looking great!
To jump-start your wellness journey we would like to provide you with a simple meal plan template to plan ahead. You could also use this as a diet journal and record your actual eating. By doing this you can analyze how your nutrition is, by seeing how many calories you consumed for the day and where those calories are coming from. I would like to leave you with a phrase from Michael Pollan, “Eat Food, Not Too Much, Mostly Plants.”
Vegetables |
|
Serving Size |
Calories |
Total Fat |
| Avocado, fresh |
1/4 each |
80 |
7 |
| Beans, green, fresh, or cooked |
1/2 cup |
17 |
0 |
| Bean sprouts, mung, cooked |
1/2 cup |
13 |
0 |
| Beets, Sliced, cooked |
1/2 cup |
26 |
0 |
| Belgian endive, fresh |
1 cup |
15 |
0 |
| Broccoli, florets, fresh |
1/2 cup |
10 |
0 |
| Brussels sprouts, fresh |
1/2 cup |
19 |
0 |
| Cabbage, bok choy, cooked |
1/2 cup |
10 |
0 |
| Cabbage, cooked, red or green |
1/2 cup |
17 |
0 |
| Carrots, fresh, chopped |
1/2 cup |
26 |
0 |
| Cauliflower, florets, fresh |
1/2 cup |
28 |
0 |
| Celery, fresh, diced |
1/2 cup |
8 |
0 |
| Corn, kernels, fresh or cooked |
1/2 cup |
66 |
1 |
| Cucumber slices, fresh |
1/2 cup |
8 |
0 |
| Kale, cooked |
1/2 cup |
18 |
0 |
| Leeks, cooked |
1/2 cup |
16 |
0 |
| Lettuce, fresh, any type |
1 cup |
7 |
0 |
| Mushroom, fresh |
1/2 cup |
11 |
0 |
| Okra, cooked |
1/2 cup |
26 |
0 |
| Onion, fresh |
1/2 cup |
46 |
0 |
| Peas, green, cooked |
1/2 cup |
55 |
0 |
| Peas, snow or sugar snap, cooked |
1/2 cup |
35 |
0 |
| Peppers, fresh bell, green or red |
1/2 cup |
25 |
0 |
| Potato, boiled |
1/2 cup |
98 |
0 |
| Salad, mixed greens, fresh |
1 cup |
9 |
0 |
| Spinach, baby, fresh |
1 cup |
6 |
0 |
| Spinach, steamed |
1/2 cup |
21 |
0 |
| Squash, butternut, fresh cubed |
1/2 cup |
54 |
0 |
| Squash, summer, all types, fresh |
1/2 cup |
18 |
0 |
| Sweet Potatoes, cooked |
1/2 cup |
122 |
0 |
| Swiss chard, cooked |
1/2 cup |
18 |
0 |
| Turnips, cooked |
1/2 cup |
18 |
0 |
Fruits |
|
Serving Size |
Calories |
Total Fat |
| Apple, small, fresh |
1 each |
62 |
0 |
| Applesauce, unsweetened |
1/2 cup |
52 |
0 |
| Apricots, fresh or dried |
1 each |
17 |
0 |
| Banana, small, 6"-6 7/8" |
1 each |
90 |
0 |
| Blackberries, fresh |
1 cup |
62 |
1 |
| Blueberries, fresh |
1 cup |
83 |
0 |
| Cherries, dried |
1 oz. |
62 |
0 |
| Cherries, fresh |
1 cup |
91 |
0 |
| Coconut, dried, unsweetened |
1 Tbsp |
31 |
3 |
| Cranberries, Craisins |
1 oz. |
92 |
0 |
| Grapefruit, 3 1/2 |
1/2 each |
32 |
0 |
| Grapes, fresh |
1 cup |
110 |
0 |
| Juice, apple |
1/2 cup |
58 |
0 |
| Juice, Cranberry |
1/2 cup |
68 |
0 |
| Juice, Lemon, fresh |
1 Tbsp |
4 |
0 |
| Juice, orange |
1/2 cup |
56 |
0 |
| Juice, tomato |
1/2 cup |
20 |
0 |
| Juice, vegetable |
1/2 cup |
23 |
0 |
| Mango, fresh, whole |
1/2 each |
67 |
0 |
| Nectarines, fresh, medium |
1 each |
60 |
0 |
| Pears, fresh, Bartlett, medium |
1 each |
96 |
0 |
| Pineapple, fresh, diced |
1 cup |
70 |
0 |
| Raisins, seedless |
1/4 cup |
108 |
0 |
| Raspberries, fresh |
1 cup |
64 |
1 |
| Strawberries, fresh |
1 cup |
49 |
0 |
| Tangerines, fresh, medium |
1 each |
45 |
0 |
| Watermelon, fresh, diced |
1 cup |
46 |
0 |
Fish and Seafood |
|
Serving Size |
Calories |
Total Fat |
| Catfish, baked or broiled |
3 oz. |
129 |
7 |
| Cod, baked or broiled |
3 oz. |
89 |
1 |
| Salmon, baked or broiled |
3 oz. |
155 |
7 |
| Salmon, smoked (lox) |
1 oz. |
43 |
2 |
| Sardines, no skin or bone, water-canned |
1 oz. |
62 |
4 |
| Scallops, baked or broiled |
3 oz. |
114 |
3 |
| Shrimp, cooked |
3 oz. |
84 |
1 |
| Tilapia, baked or broiled |
3 oz. |
109 |
2 |
| Trout, baked or broiled |
3 oz. |
162 |
7 |
| Tuna, baked or broiled |
3 oz. |
156 |
5 |
| Tuna, light, canned with water, drained |
3 oz. |
99 |
1 |
Dairy and Eggs |
|
Serving Size |
Calories |
Total Fat |
| Butter, unsalted |
1 tsp. |
33 |
4 |
| Butter, salted, whipped |
1 tsp. |
23 |
3 |
| Buttermilk, low-fat, cultured |
1 cup |
98 |
2 |
| Cheese, blue, crumbled |
1 oz. |
101 |
8 |
| Cheese, Cheddar, low-fat shredded |
1 oz. |
49 |
2 |
| Cheese, Cheddar |
1 oz. |
114 |
9 |
| Cheese, feta |
1 oz. |
60 |
5 |
| Cream cheese, soft |
1 Tbsp. |
50 |
5 |
| Cream cheese, low-fat |
1 Tbsp. |
35 |
3 |
| Egg, large |
1 each |
78 |
5 |
| Frozen Yogurt, vanilla or strawberry, nonfat |
1/2 cup |
95 |
0 |
| Milk, Whole |
1 cup |
146 |
8 |
| Milk, 2% |
1 cup |
122 |
5 |
| Milk, 1% |
1 cup |
110 |
3 |
| Milk, skim/nonfat |
1 cup |
83 |
0 |
Grain-Based Foods & Cereal |
|
Serving Size |
Calories |
Total Fat |
| Biscuit, buttermilk, 2 1/2" |
1 each |
212 |
10 |
| Bread, Pita, wheat, 6 1/2" |
1/2 each |
85 |
1 |
| Buns, Hamburger, whole wheat |
1 each |
114 |
2 |
| Crackers, Graham, Honey Maid |
1 rectangle |
122 |
3 |
| English Muffin, plain |
1/2 each |
70 |
1 |
| English Muffin, whole-wheat |
1/2 each |
67 |
1 |
| Oatmeal, instant, flavored |
1/2 cup |
149 |
1 |
| Oatmeal, cooked in water, plain |
1/2 cup |
74 |
1 |
| Pasta, macaroni, cooked |
1/2 cup |
111 |
1 |
| Pasta, spaghetti, whole-wheat, cooked |
1/2 cup |
87 |
0 |
| Popcorn, air-popped |
2 cups |
62 |
1 |
| Popcorn, popped in oil, salted |
2 cups |
110 |
6 |
| Rice, Brown, cooked |
1/2 cup |
109 |
1 |
| Rice, White, cooked |
1/2 cup |
103 |
0 |
| Taco shell, corn |
1 each |
64 |
3 |
Condiments, Flavoring & Broth
|
|
Serving Size |
Calories |
Total Fat |
| Broth, chicken, canned |
1 cup |
39 |
1 |
| Dip, Sour Cream |
1 oz. |
63 |
6 |
| Honey |
1 tsp. |
21 |
0 |
| Mayonnaise, reduce fat |
1 TBSP |
49 |
5 |
| Mayonnaise, regular |
1 TBSP |
99 |
11 |
| Mustard, any kind |
1 tsp. |
3 |
0 |
| Oil, any kind |
1 tsp. |
40 |
5 |
| Olives, green, stuffed |
3 each |
12 |
1 |
| Peanut Butter, Chunky or creamy |
1 TBSP |
94 |
8 |
| Relish, pickle, sweet |
1 tsp. |
7 |
0 |
| Salad dressing, Caesar |
2 Tbsp. |
155 |
17 |
| Salad dressing, Caesar, low-calorie |
2 Tbsp. |
33 |
1 |
| Salad dressing, French |
2 Tbsp. |
143 |
14 |
| Salad dressing, Honey Mustard |
2 Tbsp. |
102 |
6 |
| Salad dressing, Italian |
2 Tbsp. |
86 |
8 |
| Salad dressing, Mayonnaise type |
1 TBSP |
57 |
5 |
| Salad dressing, Ranch, fat-free |
2 Tbsp. |
34 |
1 |
| Salad dressing, Ranch, reduced-fat |
2 Tbsp. |
62 |
5 |
| Sauce, pesto |
1 TBSP |
78 |
7 |
| Sugar |
1 tsp. |
10 |
0 |
| Splenda, granular |
1 tsp. |
2 |
0 |
| Tomatoes, sun-dried |
1 TBSP |
12 |
0 |
| Vinegar, distilled |
1 tsp. |
1 |
0 |
Below are some food products that just might make you want to become a vegetarian, from the book Eat More, Weigh Less by Dean Ornish, M.D.
Everyone has the right to their own opinion I am just laying out the facts for you.
Plant Products |
| Food |
Amount |
Fat(Grams) |
Carbohydrate(Grams) |
Fiber (Grams) |
Cholesterol (milligrams) |
| Apple |
1 Whole |
0.5 |
21 |
2.8 |
0 |
| Lettuce |
1 Cup |
0.1 |
1.3 |
0.9 |
0 |
| Carrots |
1 Cup |
0.1 |
8.2 |
1.1 |
0 |
| Baked Potato |
1 Whole |
0.2 |
33.6 |
2.7 |
0 |
| Lentils |
1 Cup |
0.8 |
39.8 |
5.4 |
0 |
| Brown Rice |
1/2 cup |
0.9 |
22.5 |
0.3 |
0 |
| Oatmeal |
1 Cup |
2.4 |
25.2 |
2.1 |
0 |
|
